Peanuts vs Makhana for Weight Loss: Which Snack Is Healthier?
Deepak Rajeev | Dec 22, 2025, 14:08 IST
Peanut or Makhana is Recommended for Fat Loss?
( Image credit : Freepik )
Peanuts and makhana are popular Indian snacks. Makhana has fewer calories and almost no fat, making it a great option for weight loss. Peanuts offer more protein, which aids fullness and metabolism. Both snacks can support weight loss when consumed in moderation. In short, makhana is better for calorie deficit, while peanuts are good for physically active individuals.
Highlights
- Makhana has only 367 calories and nearly 0 fat content in 100 grams.
- Peanuts contain a higher protein content, with 26 grams per 100 grams, compared to only 9.7 grams in makhana.
- Makhana allows for large quantity consumption without a significant calorie increase.
- For best results in a weight loss journey, incorporate both makhana & peanuts in moderation.
Both peanuts and makhana are two favourite snacking options for Indians. Both are very healthy and tasty in their own ways. In the evening, when we have tea, a handful of salted peanuts or masala makhanas make most of our taste buds happy. However, there are some clear differences in the health benefits that they provide. While maintaining most of the essential nutritional benefits, which snack item will gift us a weight loss advantage? In other words, which snack is better when we are on a weight loss journey? Let’s explore.
![Peanut has More Calories and Healthy Fats Than Makhana]()
We all know that calories and fat content in the food matters the most when it comes to weight loss. When we compare the amount of calorie and fats that are present in 100 grams of peanut and makhana, we see that makhanas have a drastic upper-hand. Let’s understand deeply.
100 grams of peanut contain 576 calories and 49 grams of fat content.
Whereas, the same amount of makhana comes with 367 calories and almost 0 fat.
Hence, we see that makhana comes across as a better recommendation for calorie deficit. Is that all? Let’s compare the protein presence in them.
![Makhana has Less Protein]()
We should realise the truth that protein also plays an important role in our fat loss journey. When it comes to the weightage of protein, peanut gains an upper-hand with 100 grams of peanut carrying 26 grams of protein and the same amount of makhana comes to us with only 9.7 grams of protein.
As protein increases the feeling of fullness, strengthen muscle mass during fat burning and promote metabolism, we can say that peanut is also an essential food item in our weight loss journey.
From the comparison above, we have realised that both snacks actually boost weight loss. The most important thing is we should eat them in the right quantity. When makhana opens the door to be consumed in large quantities without calorie spikes, peanut can easily be overeaten due to the increased availability of fats and calories in it.
![Experts Recommend the Inclusion of Both for Fat Loss]()
If your focus is entirely on fat loss, then you should take more makhana. But make sure that you receive good amounts of protein from some other foods like egg whites, beans or peas.
However, if you do a lot of cardio workouts and you want to maintain a balanced nutritional diet, go for a handful of peanuts everyday. Still, remember not to over eat. Balance is the key.
In fact, the best option would be to include both of them in your diet. You can use peanuts as a snack in the middle of the morning or along with your chai in the evening. Having late night cravings? Go for makhana.
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Frequently Asked Questions (FAQs)
Nutritional Comparison of Peanut & Makhana
Peanut has More Calories and Healthy Fats Than Makhana
( Image credit : Freepik )
100 grams of peanut contain 576 calories and 49 grams of fat content.
Whereas, the same amount of makhana comes with 367 calories and almost 0 fat.
Hence, we see that makhana comes across as a better recommendation for calorie deficit. Is that all? Let’s compare the protein presence in them.
Protein in Peanut and Makhana
Makhana has Less Protein
( Image credit : Pexels )
As protein increases the feeling of fullness, strengthen muscle mass during fat burning and promote metabolism, we can say that peanut is also an essential food item in our weight loss journey.
Portion of Peanut & Makhana Intake
From the comparison above, we have realised that both snacks actually boost weight loss. The most important thing is we should eat them in the right quantity. When makhana opens the door to be consumed in large quantities without calorie spikes, peanut can easily be overeaten due to the increased availability of fats and calories in it.
Peatnut or Makhana: For Weight Loss
Experts Recommend the Inclusion of Both for Fat Loss
( Image credit : Freepik )
However, if you do a lot of cardio workouts and you want to maintain a balanced nutritional diet, go for a handful of peanuts everyday. Still, remember not to over eat. Balance is the key.
In fact, the best option would be to include both of them in your diet. You can use peanuts as a snack in the middle of the morning or along with your chai in the evening. Having late night cravings? Go for makhana.
Explore the latest trends and tips in Health & Fitness, Spiritual, Travel, Life Hacks, Trending, Fashion & Beauty, and Relationships at Times Life!
Frequently Asked Questions (FAQs)
- Who should avoid peanuts?
Those of us with peanut allergies should avoid it. Furthermore, people with kidney/liver problems, digestive issues should also exercise caution. - How many makhana to eat in a day to lose weight?
30-50 grams or 1-1.5 cup of makhana per day is good for weight loss. Use the plain roasted makhanas for better results. - Do peanuts reduce belly fat?
Adding peanuts with a low-fat diet can give you great result in losing belly fat. However, regular exercise and balanced diet should also be maintained.